29 faithful ventured out into the gloom wondering what could be in store this fine morn. Cheesy promised we would get to know our #Brickpile location better. Using colored Glow Sticks to mark pain stations the pax ventured around and around the school. My Group completed all but two stations… did not get a check on what others were able to accomplish…#somethingdifferent
Conditions: 72 and muggy
The Thang:
Warm up run to other side of parking lot
20 SSH
Continue warm up run around to Hollywood squares to see Pain Station Locations
Plank till all Pax arrive.
Continue to back of school to find final 3 Pain Stations
Break up into groups of 6
Goal: Go to each “color” Glow Stick location complete one assigned/printed work out/station then mosey to next color and pick another station…continue to switch colors…do as many as possible in the time left.
Yellow Glow Sticks (Side Parking Lot)
Station #1: 4-count
20 Flutters
20 Hello Dolly
20 Rosalitas
Station #2:
10 Burpees
20 sec. rest
10 Burpees
20 sec. rest
10 Burpees
20 sec. rest
Station #3:
25 yard Bear Crawl
Sprint back to start
25 yard Crab Walk
Sprint back to start
25 yard Lunge Walk
Green Glow Sticks ( Hollywood Squares)
Station #1: Sprint to Hollywood Squares
20 Single Count Dips
20 Step-Up Each Leg Alternate
20 Single Count Dips
Station #2: Up and over two Hollywood Squares through the Zipper back to starting pole (3X)
Station #3: Partner UP
25 Iron Crosses
Switch
20 Decline Merkins on Partners back
Switch
Blue Glow Sticks (Back Parking Lot)
Station #1: Run to Wall behind you
People’s Chair count slowly to 45
20 4-count Jungle Boy Squats
People’s Chair to 45
Station #2: Find Bricks
20 Alternating Raises 4-count
20 Squats with Bricks
20 more Alternating Raises (**crowd pleaser**)
Station #3: Find Blocks DO NOT PUT BLOCKS DOWN
10 4-count Curls
10 4-count bent over rows
10 4-count Curls
Announcements
Mud Run is coming up on 10/12. Sway is running the wait list and you may get lucky so please let him know if you are interested. flynnbowiejr@gmail.com
Governor’s Cup is 11/9. Commit now and workout at Amble to get ready. We will release the discount code soon. Pre-Blast by Fountainhead is coming soon and a training plan is being developed as YHC types. So far, commits are:
1. Chaser
2. SubPrime
3. Fountain Head
4. Bubbles
5. Snuggles
6. Drive-by
7. Kitty
8. 8-Mile
9. Yellow Cake
10. Detour
11. Kim Jung
12. Slumdog
13. Fannie
14. Obamacare
The Ryan Rawl Freedom Run is this Saturday starting out of Crayton Middle School at 8:30. Registration information is at http://rawlfreedomrun.com/. From the race web site:
The Ryan Rawl Freedom Run honors and memorializes the life of Ryan Davis Rawl, who was killed in action in Afghanistan by a suicide bomber in 2012. Ryan was a Christian, a father of two, a daughter, now age 5, and a son now age 3, a Richland County Sheriff’s Deputy, School Resource Officer at Crayton Middle School, and South Carolina National Guardsman…
3rdF efforts are under way. TB is taking the lead. Please let him know if you are interested in helping or getting involved. Contact him at joereynolds@seacoinc.com
3rdF part II – McLovin (Jason Lockhart) announced a prayer group that meets on Fridays at St. Johns Episcopal Church on Wheat Street beginning tomorrow (9/6) and throughout the fall. Any and all are welcome to this series led by Brad Bird. Lunch is provided (typically by Groucho’s) and the group meets from noon-12:45. While not an official F3 group this is another opportunity to share fellowship AND faith for anyone interested.
Details
Workout Date - 09/05/2013
Workout Q - Cheesy
PAX - Staccato, FreeBird, Lizard Man, Noodle, Hustler, Two Buck, Checker, Logo, Dean Wermer, Robber, Woody, Cutler, Rivet, Boris, Dr. Phil, Flea, Heist, El Guapo, Stretch, JB, Mel, Roscoe, Dusty, Double Rub, Cheesy, Touch&Go, Small Mouth, Pablo, Bed Bugs